zspy55 Our PVCF Formal Ball is the 20th of November!  Your mission: prepare for a night of espionage and elegance! Get dressed to kill...and dance and celebrate your PVCF family! Think of your favorite 1960s spy thriller: tuxes, black ties, gowns, pistol holsters, top hats, go-go boots and glitter!

There will be a photo-shoot for everyone, so come runway-ready!

Our Ball will be catered by Haven Foods... so be prepared to eat well and dance hard!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: Building the toes-to-bar: supine leg raise, hanging leg raise, strict toes-to-bar, kipping toes-to-bar

2. 5 minutes deliberate practice of the Hip and Trunk Flexion (hanging, straight leg) exercise of your choice. Use the less complex versions to warm up.

3. “Fly by Night”


  • Calorie Row

Rest five minutes, then:


  • 10 Burpees
  • 7 Toes-to-bar

Use staggered starts on rower if necessary. Score is total reps and calories.

LIII: as rx’d

LII: Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate

LI: Row 1000m, then, not for time six rounds of 5 box burpees, 8 supine leg raise.

Have fun!